If you’re trying to build muscle, lose fat, or just improve recovery, you’ve probably been told to eat more protein. But how much is enough?
Most people who walk into The Lab are either not eating enough protein or aren’t consistent with it, especially during fat loss phases.
How Much Protein Do You Actually Need?
|
Goal |
Target Range |
|
General health |
1.0-1.2g per kg bodyweight |
|
Fat loss |
1.6-2.4g/kg |
|
Muscle gain |
1.6-2.2g/kg |
|
Athletes / hard training |
Up to 2.5g/kg |
A 2018 meta-analysis by Morton et al. concluded that consuming around 1.6g of protein per kg of body weight is the minimum effective dose for maximising muscle gain in resistance-trained individuals.
More advanced athletes or those in a calorie deficit may benefit from protein intake closer to 2.2g/kg (Jäger et al., 2017).
Research also supports spreading protein intake evenly across the day, aiming for ~0.4g/kg per meal across 3-5 meals to maximise muscle protein synthesis (Phillips & Van Loon, 2011).
Why it Matters?
General health: Enough to support basic tissue repair and recovery.
Fat Loss: Preserves lean mass in a calorie deficit; helps reduce hunger.
Muscle Gain: Supports muscle protein synthesis + recovery during potential high volume exercise.
Athletes/Hard Training: Increased stress on the body = higher repair needs.
50+ Years Old: Helps combat age-related muscle loss.
Example:
A 75kg person aiming to build muscle would benefit from:
75 x 1.8–2.0g = 135–150g protein per day
🔄 Realistic starting point:
If someone is currently eating ~40g per day, jumping to 140g overnight isn’t realistic.
Instead, we might first aim for 80-90g/day — build the habit, then layer more over time.
We've seen better long-term results when clients ease into it rather than overhaul everything at once.
How to Hit Your Target
Getting your protein right isn’t just about numbers, it improves training results, hunger control, and recovery.
Here's why it matters:
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Better recovery: Protein provides the building blocks (amino acids) your muscles need after training.
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Satiety: Higher-protein meals keep you fuller, which helps during fat loss.
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Muscle retention: Without enough protein, you risk losing muscle, especially when in a calorie deficit.
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Consistency: Spreading protein over 3-5 meals helps maintain a steady stream of muscle repair signals.
When clients at The Lab track their meals for the first time, it’s not unusual to see protein only coming from one or two meals a day. By simply adding a serving at breakfast or lunch, we often see strength and energy improve within weeks.
Food Examples & Enjoyment: What Counts and What Works
Whole food protein sources are ideal, they’re more filling, tend to come with micronutrients, and are harder to overeat.
|
Food |
Protein (approx) |
|
Chicken breast (100g) |
30g |
|
2 Eggs |
12g |
|
Greek yogurt (200g) |
20g |
|
Whey protein scoop |
20-25g |
|
Tofu (150g) |
18g |
Some people skip meals or avoid animal products, we adjust the plan around enjoyment, availability, and even environmental values. There’s no “perfect” food list, but there are strong foundations.
What About Protein Shakes?
Supplements are a tool, not a requirement.
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Protein shakes are convenient
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They help when appetite is low or time is short
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But real food should still be the foundation
At The Lab, we often recommend shakes after training, at breakfast, or when someone’s struggling to get enough protein at lunch.
Coaching Insight/Client Win
We had a member come in, eating ~40g of protein a day, mainly just dinner. She trained hard but always felt tired. We helped her bump it to 80g, spread across 3 meals using things like eggs, tuna wraps, and Greek yogurt. Within 2-3 weeks, she noticed better energy, less snacking, and started gaining strength without weight gain.
This is something we catch early in check-ins. Our TrueCoach tracking and bi-weekly reviews help us spot low protein intake quickly.
Whether you’re just starting or ready to dial things in, getting enough protein will support your strength, recovery, and long-term results.
Looking for help with this or similar?
References:
- Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition.
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Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine.
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Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences.
